Name: Playbook - Leticia Martinez - Weighted Pilates Leg Workout!🤩
Uploaded: 2023-12-03T23:39:02.697Z
Duration: 45 min
Description: Weighted Pilates Leg Workout!🤩

The ultimate weighted pilates workout that will target your glutes, quads, calves and hamstrings 🔥

Let's start this weighted inspired pilates session with this killer warm up! you will complete all 3 exercises before resting 30 seconds. 2 rounds!

Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.

Ice Skaters

Wrap a band just above your knees and start in a supine position on the floor with your arms at a 45 degree angle relative to your torso. Bridge your hips up by squeezing your glutes and driving your heels into the floor. Push out slightly on the band as you bridge up.

Floor lying banded glute bridges

Lean your upper body on your elbow, brace your abs and keep a straight spine. Extend your upper leg in front. Turn your extended foot inward. Raise your leg as high as you can and slowly lower again. Complete 12 reps on each side! I recommend to start off with a lighter band as you do not need much resistance to feel the burn!

Side lying Banded Hip Abduction

Warm up

Starting off the workout with this weighted series! you will complete all 3 exercises before resting 1 minute. 3 rounds.

Lower hips until thighs are parallel to the ground (or as close to this as you can). Squeeze glutes and push into your heels to bring yourself back to standing. In a fluid motion from the standing position, raise to your tiptoes and flex the calf muscles, then lower slowly into the next squat.

Goblet Squat into Calf Raise

Place a resistance band above the knee. Position your body on all fours on the ground. Using the standard fire hydrant technique, raise one knee at a time to bring your leg to a 45-degree angle against your body. Repeat the exercise on each leg. 12 reps each side!

Banded Fire Hydrants

Start on your hands and knees with the hands under the shoulders and the knees under the hips.
Extend one leg and the opposite arm at the same time.
Pause for 3 to 5 seconds, return to the starting position, and switch sides.
Continue alternating sides until set is complete.

Alternating Bird-dog

Tri-set 1

Second weighted series! you will complete all 3 exercises before resting 1 minute. 3 rounds.

Keeping your torso upright, step backward with your left foot and lower your body until your front knee is bent at least 90 degrees and your back knee almost touches the ground. Push yourself back to the starting position. Repeat with the opposite leg.

Alternating Reverse Lunge Pulses

Keep your feet in line with your shoulders and face forward with your body weight evenly distributed over both feet. Maintaining the half-squat position, shift your weight over one leg and take a step sideways with the other leg. Move this leg in and out, sideways, 6 steps to the left, 6 steps to the right for 12 reps in total.

Banded lateral walks

Keep your right arm and left leg exactly where they are, then slowly reach your left arm backward, over your head and toward the floor as you simultaneously extend your right knee and hip, reaching your right heel toward the floor. Move slowly and steadily, breathing in as you perform the extensions, avoiding any twisting or movement of your hips and abs. Stop the movement just before your arm and leg touch the ground.

Weighted Pilates Leg Workout!🤩

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